Metabolic Health (Online Course)

With Jan Buhrman & John Bagnulo

This is not a weight-loss program. It's a metabolic repair program — designed to improve insulin sensitivity, stabilize blood sugar, support hormonal balance, reduce systemic inflammation, increase mitochondrial efficiency, and restore metabolic flexibility.

It's a skill-building experience that teaches you why certain choices matter — and how to make them sustainable. You'll leave with a clearer understanding of your metabolism, confidence in the kitchen, and repeatable meals and habits you can rely on for life.

This program is for you if you're ready to:

• Improve digestion and reduce chronic inflammation

• Increase energy, clarity, and resilience

• Feel confident choosing and preparing food

• Create supportive daily rhythms around meals and nourishment

• Learn in a science-backed, practical, and encouraging environment

This is about shifting — not restricting.

The 5-Week Online Metabolic Makeover

Live on Zoom | Tuesdays, 5:00–7:30 pmSeptember 22 – October 20, 2026$429.00 | Special $387.00 Friends & Family Rate for Returning Participants

A weekly rhythm you build into your real life — at home, in your own kitchen, with your own routines. Each Tuesday pairs a live lecture with a live cooking demonstration, so what you learn lands directly in your week. Every class is recorded, and you keep access to the recordings for a full year — so you can revisit any lesson as often as you need.

Best for you if: you want to rebuild your metabolic habits gradually, in the context of your actual daily life, and want a full year to return to the material as it sinks in.

The Five-Week Arc:

Week One — Flipping the Switch(Live Opening Class) Where the body gets energy · aerobic vs. carbohydrate-driven metabolism · breaking sugar dependence · high-protein breakfast foundations Cooking class: three breakfast, lunch, and dinner recipes

Week Two — Exercise & Turning the Thermostat Strength vs. cardio · how exercise affects metabolism · building fat-burning capacity Culinary focus: soup, and all it offers

Week Three — Understanding Fuel Sources What speeds metabolism · what crashes it · strategic reintroduction of starch Culinary focus: great starches, and what makes them so satisfying

Week Four — Assessment & Precision Are you deficient or attached? · protein, fiber, and calorie sufficiency · reading your body's signals Culinary focus: protein, potassium, and fiber — perfect pairings

Week Five — Integration & Maintenance(Live Closing Class) Sustainable carbohydrate rhythm · long-term metabolic flexibility · personalizing your next steps Culinary focus: tips, techniques, and sharing among the group

Each week you also receive a written guide and three new recipes — building toward your own "shopping list for life."

About John and Jan

John Bagnulo and Jan Buhrman. Together John and jan have been offering health and wellness retreats since 2009.

John Bagnulo has an MPH from the University of North Carolina and a Doctorate of Human Nutrition and Food Science from the University of Maine. He has worked as a researcher, a university associate professor, and a clinical consultant for the past 24 years. He currently serves as the Director of Nutrition for Nutritional Medicinals, a faculty member for the Center for Mind Body Medicine, Washington DC. Much of his clinical practice is with athletes and those involved in physically demanding sports.
Jan Buhrman, M.S. Ed., founded and owned the full service farm to table catering company, The Kitchen Porch, on Martha's Vineyard for 26 years. Jan has become a food advocate and authority on local sourcing and sustainable agriculture, having sourced foods from local fishermen and farmers for her catering business for years. Jan has taught thousands of classes on technique and the importance of knowing where your food comes from.  She has raised pigs, and chickens, and gardens, feeding her family while nourishing the land. In addition to cooking, preserving, and techniques, she teaches about the connections between food and health, composting, and soil regeneration.

John brings the nutrition and the science behind our philosophies and Jan ties in the practical “how-to” of incorporating healthy recipes and lifestyle into one's life. John explores the science behind these approaches to healthy living and presents the latest research to the classes in a fun, approachable way. Jan puts it all together by teaching how to incorporate it into your daily life.

In our classes you will learn about the plant-based diet and how the nutrients and fibers are vital to our gut. We explain how to incorporate animal protein into our diet, by eating animals that are grown in the wild or on pasture. It is all related; our heart, brain, and gut health are directly related to our diet and lifestyle and if it is healthy for the soil or the animals, it’s a good bet it’s healthy for us and the planet too…. Food is medicine, lifestyle is medicine, you get to choose everyday!

Our classes strive to create a balanced way of living through diet and lifestyles.

We offer retreats and workshops throughout the year on Martha’s Vineyard, in Vermont and in Costa Rica. These retreats are building on the foundation of health that begins with our 21 Day Cleanse.

Living in balance is about so much more than what you put on your plate. It is also about eating a plant based diet with 60 – 80 varieties of plants a week, eating only the best sourced animal proteins, getting loads of exercise, slowing down, taking the time to be, laughing, and surrounding yourself with loved ones.

Each of us is different and we have different metabolic constitutions. Diaeta is finding the way. We created the 21 day cleanse as a beginning. It is called The Journey of Renewal. We take our lead from you, our followers, when you ask questions and join us in the discussions. We are encouraged by your questions and the questions are often our next blog post or podcast. We hope we will continue on this journey together, this life-long process.

We promote the importance of …

• buying food grown close to home

• getting loads of exercise

• eating a variety of plants (a minimum of 40 a week!)

• eliminating stress

• limiting exposure to toxins and chemicals

• prescribing to functional medicine

 … and finding gratitude in one’s daily life.

We are John Bagnulo and Jan Buhrman.

John brings the nutrition and the science behind our philosophies and Jan ties in the practical “how-to” of incorporating healthy recipes and lifestyle into ones life. John explores the science behind these approaches to healthy living and presents the latest research to the classes  in fun approachable ways. Jan puts it all together by teaching how to incorporate into your daily life.

In our classes you will learn about the plant based diet and how the nutrients and fibers are vital to our gut. We explain how to incorporate animal protein into our diet, by eating animals that are grown in the wild or on pasture.

Gut health is an important focus.

• Get out there and get in the dirt

• Breathe in the woods

• Get the heart pumping

• Eat loads of organic kimchi and yoghurt from heritage breed sheep, goats or cows

These are just a few of the understandings that participants walk away with after a workshop with John and Jan.

It all began in 2009 with a series of classes called When Science Hits the Pan….

We have come to offer our classes, retreats and workshops based on what participants ask for. We find our selves getting carried away with some of the ideas…

We joke about that one day we will have a class that will take a whole season – a start to finish pizza class. Start with seeds for wheat, grow the wheat, and the San Marzano tomatoes . Then “dry farm” the tomato, forage for the mushrooms,  and milk the cow, making the mozzarella from a local Guernsey cow…. we could call it  “The Slow Pizza” … Jon us there is so much to learn and a great wayt to live……